Sugars: Understanding them to reduce them without sacrificing taste (with a sample menu)

Excess sugar: the effects on the body

Epidemiological data have highlighted increasing consumption of sweets among both children and adults, particularly during the reproductive years and pregnancy, with potential health consequences for adult offspring and a greater risk of certain mental disorders. The main harms associated with excessive sugar consumption affect various aspects of the body:

• Blood sugar spikes: Can cause rapid increases in blood sugar, followed by sharp drops in energy.
• Systemic inflammation: Excessive consumption can contribute to chronic inflammatory conditions in the body.
• Metabolic syndrome: Increases the risk of developing type 2 diabetes and obesity.
• Cardiovascular problems: Excessive consumption can contribute to the deterioration of blood vessel health and an increased risk of cardiovascular disease.
• Brain reward mechanisms: Sugar consumption involves the brain's reward and dopamine circuits.
• Cellular aging: excess sugar promotes tissue glycation processes, also affecting skin collagen.
• Mental health: Several studies have investigated the association between high sugar consumption, fatigue, and mood disorders.

The Western population's lack of awareness of these issues is leading to a sharp increase in the number of people affected by the disorders described above. There is also a growing suspicion, receiving increasing scientific attention, that the consequences of intestinal inflammation may have broader repercussions on the body, including in some of the many autoimmune diseases, in which the immune system mistakenly attacks the body's own healthy tissues. Meanwhile, the food industry has developed a production process that frequently includes sugar among the ingredients, even in products where consumers might not expect to find it. Furthermore, in the UK, restrictions have been introduced on the advertising of certain food products high in fat, salt, and sugar.

A possible alternative might be sweeteners, the basis of many products advertised as "zero sugar." However, even in this case, the issue is more complex. Some sweeteners, like some emulsifiers, can affect the intestinal microbiota and promote dysbiosis or inflammation, although the consequences depend on the type of molecule and the amount consumed. Many sweeteners, in fact, are not fully absorbed in the small intestine and reach the colon, where they can be fermented by bacteria, promoting bloating, gas, and changes in the balance of the bacterial flora.

Free sugars, metabolism and recommended amounts

Sugars, such as glucose, fructose, and sucrose, represent a subgroup of carbohydrates. Among these are also so-called "free sugars," so called because they are not integrated into the natural structure of the food. They are found mainly in two forms: when added to foods during processing or when present in foods stripped of their fibrous matrix, such as syrups and fruit juices.

Carbohydrate metabolism comprises the set of processes through which the body uses and processes carbohydrates to produce energy. Glucose, a simple sugar, plays a fundamental role in this process and is a major energy source for the brain, cells, and muscles. According to World Health Organization (WHO) guidelines, free sugars should not exceed 10% of total daily caloric intake, with the additional recommendation of reducing their consumption to 5% for greater health benefits. In a diet of approximately 2,000 kcal, 5% equals about 25 grams per day, just over six teaspoons.

Yet, it's very easy to exceed this amount without realizing it. The food industry has made sugar a common ingredient in many products, used primarily to improve flavor, texture, or shelf life. A few examples help better understand its presence in the daily diet:

• a single carbonated drink can contain over 30 grams of sugar;
• a tub of sweetened yogurt can contain up to 15-20 grams;
• a cereal bar can reach 12-15 grams;
• A fruit juice can provide more than 20 grams of free sugars.

Habitual sugar consumption in excess of daily requirements can therefore have negative health consequences, especially in the long term. When faced with excess blood glucose, the body increases insulin production to manage its levels. If this condition is repeated and prolonged over time, it can contribute to several mechanisms:

• Insulin resistance: A condition in which cells become less sensitive to the body's natural insulin, increasing the risk of developing type 2 diabetes.
• Oxidative stress: Excess sugar can contribute to the formation of reactive oxygen species (ROS), involved in cell damage and inflammatory processes.
• Systemic inflammation: Over time, a chronic, low-grade inflammatory response can develop, affecting the entire body.

One of the most significant problems associated with sugar abuse is persistent chronic inflammation, which is involved in the mechanisms underlying numerous pathologies:

• Cardiovascular disease: High sugar consumption can contribute to increased triglycerides and other cardiovascular risk factors, promoting atherosclerosis and related complications.
• Obesity: Excessive calorie intake, which can also include sugars, promotes fat accumulation and weight gain, with possible metabolic complications over time.
• Neurodegenerative disorders: Several studies are investigating the relationship between sugar metabolism, brain function, and neurodegenerative diseases such as Alzheimer's and Parkinson's.
• Tumors: Some evidence is studying the possible role of metabolic processes and chronic inflammation associated with a sugar-rich diet in the development of some forms of cancer.

The health effects of excessive sugar consumption aren't necessarily immediate, but can develop silently over the years. Limiting sugar intake is therefore important not only for prevention, but also for overall health.

How to reduce sugar without sacrificing taste

Knowing what to eat and being more aware of your choices is the first step to avoiding sugar abuse and protecting the well-being of the entire family, including children, who are particularly exposed to advertising messages about nutritionally unbalanced products. Reducing sugar intake doesn't necessarily mean sacrificing taste, but rather making more thoughtful choices and adopting a balanced diet. A few simple habits can help:

• read labels to identify the sugars present in foods;
• limit sugary and carbonated drinks, fruit juices and packaged teas;
• replace packaged snacks with fresh fruit, yogurt, or homemade preparations;
• gradually reduce sugar in recipes, also carefully evaluating the use of any alternatives;
• avoid systematically associating sugar with gratification, especially in relationships with children.

It's worth remembering, in this regard, that wine also contains a variable amount of residual natural sugars, primarily glucose and fructose, left over after fermentation. The amount can vary significantly depending on the type of wine, ranging from a few grams per liter to significantly higher quantities in sweeter wines.

In Randazzo a menu built on these principles

Last weekend, at the Ristorante San Giorgio e il Drago in Randazzo, listed in the Slow Food Osterie d'Italia guide and awarded the famous "snail" (Italian snail symbol), these topics were the focus of a discussion that was then translated into action at the table. For the occasion, a menu was prepared, designed to respect the principles discussed, eliminating or at least reducing sugar as much as possible. Not only that, but in addition to the absence of added sugar, every item served was entirely locally produced. Wine was also served in moderation, limited to one glass of your choice.

The journey began with a tomato bruschetta on whole-wheat bread made from ancient grains, a simple dish that opened the menu by showcasing simple, local ingredients. This was followed by a mixed antipasto of cured meats, cheeses, and vegetables, followed by a plate of sautéed mushrooms. For the first courses, the focus was on homemade spaghetti made with ancient grain flours (Russello and Perciasacchi), seasoned with a collection of wild herbs. This dish can, of course, also be prepared using cultivated herbs: the key is always the focus on the plant element.

The second first course followed the same theme: maccheroncini al ferretto, again made with ancient Russello and Perciasacchi grains, accompanied by a light mixed meat sauce. The journey then moved on to the second course, featuring lamb stew, a dish featured in the restaurant's kitchen since opening and made with Chiancone potatoes from Giarre. Next up was rabbit alla paolina, a stew light in preparation but intense in aromas and flavors. Dessert also followed the same theme as the entire menu. First, a ricotta dish with sulla honey and cinnamon, followed by a sugar-free panna cotta, rounding out a journey built around local ingredients and the desire to demonstrate how reducing sugar intake doesn't necessarily mean sacrificing the pleasures of the table.